3-month transformation

The next few months are crucial if you want to make some changes before Christmas kicks in and Carnival is on the horizon too. The goal should be to shed as much fat and gain as much lean muscle mass as possible in the allotted time.

Check out this 3-month transformation programme that’s guaranteed to get you back in gear.

Month 1: Month 1’s focus is based on
• interval cardio and keeping track of calories burned
• along with high intensity interval training applications.

For the first four weeks of this program, you’ll do total-body workouts on Monday, Wednesday and Friday, and then interval cardio workouts one or two other days a week. On those cardio days you set new calorie goals each time. Most pieces of equipment usually have programs that count calories as you go.

The total-body workouts will be 45 minutes to an hour long, and the cardio workouts can be as short as 30 minutes. The daily rotation will be total-body training, interval training, total-body training, interval training and then rest.

Monday: Total Body

Tuesday: cardio equipment – burn up 300 cals

Wednesday: Total Body

Thursday: cardio equipment – burn 400 cals

Friday: Rest

Saturday: Total Body

Sunday: Rest The idea here is to challenge your nervous system by changing exercises, loads and rest intervals.

On total-body days, every exercise is going to work multiple muscle groups simultaneously, and every day has to be different.

Variety is key because you’ll be able to continually shock the muscle groups and keep your body guessing. When your body is guessing, it has to adapt, which means you’ll burn more calories as your system figures out how to compensate for your increased energy output thus burning more calories.

On total-body day choose 10 exercises per workout from the list below, alternating between lighter endurance based 12-15-Rep exercises on day 1 and then with heavier weight for 8-10 reps on the second total body day for strength and tone.

Do four sets of 5 exercises at a time.

Then a second round with different selections

Exercises examples: Push-Ups Pull-Up or reverse rows Bench dips Jump squats One-Arm Dumbbell Rows Single-Leg Romanian Deadlifts Reverse Lunges Bicycle crunches * Seated leg raises * Select any 4 and add a core* exercise like bicycle crunches to make it 5.